 All right. Here is your Christmas Eve fit tip. Don't do cardio until You figure out your calorie balance. Oh What happened here? Yeah, think about that for a second. This is I brought this up on the show You mean like your maintenance caloric. That's right Okay, like so it's the it's the last thing that I want to introduce to any client What that has makes me laugh You're talking about maintenance like you're trying to figure out your maintenance calories do that before Well before and I don't even and I think you should you should have introduced training consistently I think you should have played with your diet up and down and a While and kind of have built some consistency around. Okay. I know that on average these days of the week I burn about this much my body needs about this much with no cardio involved whatsoever before you even think about Introducing that into it no matter what your goal is I don't care even if your goal is just long jevony overall health If you and for sure if you were trying to burn body fat or build muscle to figure out your your caloric Maintenance without that introduced you have your home base established, right now Does this include like walking or you mean structured cardio structured cardio? Okay, and I and now that's a big difference because You know adding it, you know some walks throughout the day very good for you very different than the structure form a card Well, that's because I with with adding walks in the day the idea of that concept of you know creating more movement and you know but like we you know Advocate for 10 to 15 minute walks post eating and stuff like that when we write when we recommend that that isn't like hey Just do that till you get to your goal That's trying to get people to do that for the rest of their lives Where telling somebody to get on a treadmill and get after it for an hour You know first thing in the morning or at the end of the day for three times or five times We that is not a realistic Thing for someone to do for the rest of their life now there of course there's exceptions the rule There's someone that's listening right now. I've been doing that for 15 years. I love it. Okay, so I'm just like that, right? Okay, good good for you the rest of everybody else though Probably hates doing that and before you get on it and decide you're gonna use that as a method of burning more calories You should have a very good grasp of what your body needs without it And what it needs to what it needs calorie-wise to lose good body fat potentially Without introducing it before you decide to introduce it into now I'll go pro and then con. I think the pro is it's it's great because you want to know what your maintenance caloric Balances I guess so that when you add anything to it now, you know, you're adding to whatever your body's burning and saving cardio as a Secret weapon later on is really effective. I've done that also with clients before I think it's really effective now The con would be Discouraging someone from you know in just increasing their activity and they're like well I want to do it and I enjoy it and some you know What I don't what I think the maybe the potential con is that we may be talking people out of Doing something that may be good for them agreed So then my my middle ground on that for that person is go for a walk then You know if you if you just you're motivated right now to move more you recognize you have a very sedentary lifestyle Maybe someone got you a Fitbit for Christmas this year You put it on realize your ass doesn't move more than a fucking thousand steps a day Yeah, you should be moving and I wouldn't tell that person don't move until you figure also go ahead Okay, go ahead go move but again be very careful with how you do that because if you are somebody who's extremely sedentary You don't move more than 500 with thousand steps a day And then you decide as your first plan of action is I'm gonna get on the treadmill for an hour every single day I don't think that's a smart strategy That's like four times the movement you are consistently doing and now you're gonna just implement that into your routine Go for a walk and then when you go try to cut calories to lose weight. It's it's a bit skewed, right? That's right. Yeah. Well, I think the the biggest thing to focus on for most people's goals Which is weight loss is to focus on getting the metabolic rate to increase on its own Because that's a very sustainable approach, right? So if you you know build some muscle that'll boost your metabolism Cardiovascular activity doesn't really do that in some cases actually slows the metabolism down. It's the opposite. It's cannibalic Yeah, and and so it's not it's manual. It's a manual form of calorie burn versus speeding up your metabolism So I agree with what you're saying. Well in that context though, let's talk a little bit why that is such a bad idea Yeah, we okay We've talked on the show many times that one of the first things that we do with a client Even if there's somebody who's 50 a hundred pounds overweight is to start to build their metabolism up Well ie that means increase calories and and strength train that doesn't mean also do cardio And why wouldn't I also do cardio? Why doing that? Well, it's because it's a conflicting message One of them is anabolic one of them is catabolic one of them is pro-building muscle The other one is pro-breaking down. So I wouldn't want to try and compete with that. Yeah This is a very controversial subject because people misconstrue what you're saying as Cardio's unhealthy, right not true What what I think what we're saying is if your overall strategy is long-term success The number one thing you should probably focus on is let's see if I can get my metabolism to burn more on its own And what what cardio does when it's done up by itself, especially with calorie restriction is your body and the studies support this Your body will pair muscle down to kind of offset that that imbalance and so you end up with a metabolism That's more efficient, which is slower and again There's a study from the modern hunter-gatherers that show just how efficient your metabolic rate can get by the way I know somebody's gonna get on especially YouTube and oh here's a study that shows up Yeah, a pound of muscle only burns this much and okay, it's it's far more complex than that There's a range of calories that your body will burn with the current lean body mass that you have Okay, so even without adding lean body mass or losing lean body mass Your body can become more or less efficient with your current lean body mass now What moves it more or less efficient has to do with the signals you send it how you feed your body stress lots of hormones For example, for example, you could give someone testosterone whose have low testosterone and you'll see a boost in metabolic rate that happens before The boost in lean body mass tends to happen. You'll see it start to trend in that direction So what you want to do is you want to get the metabolism kind of move a little faster because a faster metabolism Definitely was a liability 10,000 years ago You don't want to have a fast metabolism when it was so hard to come by food today It's the opposite a fast metabolism as an asset a slow metabolism is a liability So it's a great strategy and I don't I mean I've done this before where I've taken a client Gotten them lose 20 pounds and they were eating more at the end of that journey Then they were going into it which it's usually not that way usually someone loses 30 20 pounds or 30 pounds And they're eating way less than they had to then they started with and now they're stuck with this kind of low calorie well, I like this advice mainly because it's it's Contrary to what people think and a lot of times when I have Conversations with clients in their entire goals weight loss and I like to bring up their activity levels And just where they're at with that and getting them to figure that out as far as a lifestyle and addressing You know what their rituals are and what their entire day looks like versus like getting a artificial type of Manufactured way of moving and you know in terms of that sticking within like your daily routine It's so much. It's so much more effective I found with human behavior to find those those moments to just like stand more to just walk a little bit farther like and you just find like more of those type of approaches Throughout the day It's just so much more of a winning strategy And so I like to focus more on that because people aren't hearing that it's definitely a winning strategy This is I mean sometimes this science community is so stupid because we look at everything in this six week You know study so if you took these if you took two people that were both need to lose the same weight Say let's just say same everything right now I love where you're going with this right and you go and you let you say alright Client a we're doing cardio right out the gates. You're doing an hour every single day plus cardio plus weight Yeah, plus weights, but they're gonna and then the other person I go no cardio whatsoever All we're gonna focus on is building strength and muscle right now for the first six weeks at the end of that six weeks If their goal was ultimately to lose weight the client that introduced cardio is gonna win Yeah, but the problem is life is longer than fucking six weeks So now let's take those exact same people and give me a year with them And I guarantee you the person that I spent the first six weeks Focusing on building their metabolism building muscle not doing any cardio versus the person who was doing it right on gates I'm gonna I'm gonna whoop the shit out of that person here is all the and I'm gonna eat more with this person So they're gonna be more satisfied and they're gonna get better results faster in a six month year time So that's the reason why this to get so I think so muddied up because there's these little studies that show stuff in a Six-week or maybe 12-week like time frame which that doesn't that doesn't speak to life No, and this is why the medical community will still recommend liquid diets, you know in this study showed Oh my god, I lost the most amount of weight. So here's here's the the argument I'm so glad you positioned it that way. That's totally true Well, we won't what we're talking about and what we always consider first is sustainability We're not talking about just in other words the context of effectiveness when we talk about what's most effective Sustainabilities at the top of the list when you hear a bodybuilder or fitness influencer or fitness fanatic or scientist in the space Talk about effectiveness what they talk about is what's the most effective right now, right? Which one gets you to lose the most weight right now, right? And they don't consider sustainability It's not a consideration. So yes, you're gonna find YouTube ex-bodybuilders and whatever, you know get on There's one guy in particular who likes to go on talk about how you know that's a bad message a little short ex-bodybuilder guy not gonna say his name, but you know He is now and he likes to talk about this all the time and the problem is he's can his context of effectiveness is not sustainability His context of effectiveness is what he did as a bodybuilder, which is oh in 12 weeks. You'll lose more weight Well, yeah, it's true But who cares? I don't care. I care about sustainability and look as a trainer Who worked with just everyday average people all the time the first five years of my career was My context of effectiveness was how fast can you lose the weight? You know in a short period of time later on I had to go back and go that was a complete that the way that I understood effectiveness was so wrong I did none of my clients. It's cuz it was coming just like this guy. You're referring to it's coming from the 1% The perspective of the 1% so the way I coach Competitors and talk to competitors. It's totally different. Yeah, because they're the 1% they're like that's their sport They're fanatical about it. This is not a met. This isn't a matter of like sustainability This is a matter of like I've got this amount of time. Nobody cares. It's the show. Yeah So do whatever you want. Yeah So like speaking to that and that's so funny to me when you see these you know You two famous people that like people you're referring to that are giving advice to the masses I've been a million plus subscribers pay attention to them I guarantee the million plus people are paying attention to them 90% of them are not bodybuilders are not Competitors they're average people looking for advice and they see this body That looks amazing and they and they aspire to look like that and so they're taking the advice of this person It reminds me of it reminds me of and there's a few people like this like these I don't know What you want to call them business influencers, right? How to make a lot of money influencers or whatever and they'll say charlatans Yeah, and they'll say stuff like this like you just got a grind all day long barely sleep work 24 7 make it And there's like a small percentage of the population that can do that like the 27 year old no kids Who's whatever but to the average person listening to that like, okay? That's not gonna work. I can't do that How long can I do that? What kind of advice can you give me that's gonna help me with sustainable, you know business success because that Option I can do for 60 days, but then after that it ain't it ain't gonna happen It's the same thing with this so if you have to consider just unless you don't you know I think about long-term success if you don't care You're like look I want to get in shape for Vegas and your horse blinders on you want to look a certain way and do it as Quick as possible. We're not the show. Yeah, and then after that I'm done. I don't care what happens after Vegas I don't care what you know if my legs fall off right gain 45 pounds Yeah, just get me in shape for Vegas in which case I'll say well here's what we're gonna do I'm gonna handcuff you to the treadmill. You're gonna eat chicken breast and rice and then We're gonna take all these drugs machine on yourself make it look a particular way so Hey, if you enjoyed that clip You can find the full episode here or you can find other clips over here and be sure to subscribe